Making small adjustments in your running gait can improve your overall times and enjoyment.
Most athletes get comfortable with a certain way of doing things when training for, or participating in, their sports. Runners often use the style and gait they were first taught in gym class or by their first track coach. As age sets in, or times reach plateaus, however, changes may need to be made. (A gait that causes pain to the runner's joints should be altered immediately.) Conduct a personal review of your running style and make appropriate adjustments to your posture, stride length or even the type of shoes you wear to change your running gait for the better.
Instructions
1. Have a friend or coach shoot several videos of you while you run. Watch yourself and see if there are obvious flaws in your body posture, length of stride, arm motion or foot landing position.
2. Consider adjusting your body position while running. If you typically land too much on the heels of your feet, for instance, hunch your body forward slightly so you land more on the balls of your feet. Try reversing the process if you typically land too much on the balls of your feet when you run.
3. You can adjust your gait by ensuring you are striking the ground below your hips, not in front of you, as you stride. This limits the amount of braking you create with the impact of your stride. Consider developing the habit of lifting up your leg from the ground as opposed to pushing it away from the ground as you stride.
4. Adjust your arm swing to see if improves your gait. Strive for a compact, fluid arm swing. Try increasing or decreasing the extent of the motion until you find something that is both comfortable and improves the efficiency of your gait. Keep your arms at a 90-degree angle and try to keep them from going past your torso as you run. This can help you better control your stride and, possibly, run faster.
5. Change your shoes. Consider switching to a midfoot-style shoe that mimics the pattern of barefoot running; some evidence indicates such a shoe allows the body to run more naturally and maximizes efficiency. Consider adding custom insoles to your running shoes for proper support. Such changes can alter your gait and make it both more comfortable and effective.
6. Count the number of strides you take per minute. Try shooting for 90 strides for mid- to long-distance runners (from 5-kilometer runs to marathons). Decrease the length of your stride if you find yourself falling short of that number, as you are likely overstriding and landing harder than you should, putting you at risk of injury.
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